Kevin Otto - Nutrition Coach

If you're hitting a wall every afternoon, more coffee isn't the fix.

That crash is your blood sugar spiking after lunch and dropping off a cliff a couple hours later.

Here's the fix: half your plate is fibre, 25% is protein (size and thickness of your palm), and the last 25% is a starchy carb, potato, rice, even fries. Not 50% fries.

50% fibre, 25% protein, 25% carb. Simple as that.

Give it a try for a week. You may feel a lot better in the afternoons.

Save this so you've got the ratios next time you're building a plate.

Stop trusting your second wind.

If you've ever been ready for bed...

Then suddenly felt wide awake again...

It can feel like you got your energy back.

Most of the time, you didn't.

That second wind isn't a green light to keep working, scrolling, or squeezing one more thing into your day.

It can be a sign you've pushed past your body's first signal that it was ready for sleep.

The result?

You make falling asleep harder than it needed to be.

The next time you catch yourself saying...

"I'll just..."

..pause for a second.

That might be your cue to call it a night instead of talking yourself into one more thing.

What's your go-to "I'll just..." before bed?

Stop doing this every time you’re hungry.

Waiting until you’re starving to decide what you’re going to eat usually doesn’t end well.

It’s three o’clock.

You’re tired.

You’ve got work to finish.

You grab whatever’s quickest and power through.

Sound familiar?

The problem isn’t that you’re hungry.

The problem is that hunger is making the decision for you.

When you’re that hungry, convenience usually wins.

That’s why your best food decisions happen before you’re hungry.

It doesn’t have to be meal prep.

It doesn’t have to be perfect.

It could be leftovers from last night, a balanced lunch packed the night before, or simply having better options within reach.

The goal isn’t to eat perfectly.

The goal is to stop letting hunger make your food decisions.

What’s one thing you could have ready before you’re hungry?

Your mornings already run on autopilot.

The question is…

What’s your autopilot programmed to do?

Coffee. ✅

Keys. ✅

Phone. ✅

Go. ✅

By the time you think about water, half the morning’s already gone.

If that happens day after day, staying focused and mentally sharp can become harder than it needs to be.

The good news?

You don’t need a better memory.

You need a better system.

That’s why I don’t rely on remembering.

I rely on a system.

My water bottle lives on my bedside table.

Before I make my coffee, I drink a couple of glasses of water.

Simple.

I didn’t try to get better at remembering.

I built a system so I didn’t have to.

You don’t need to copy my system.

Build one that works for you.

The goal isn’t to remember to drink more water.

The goal is to build a system that makes drinking water the default.

What’s one small system you could put in place this week?

Most people think better sleep starts with getting to bed earlier.

But what you do before bed matters just as much.

When you scroll on your phone right before sleep, the combination of light and
constant stimulation can make it harder for your brain to wind down and settle into restful sleep.

That doesn’t mean you have to be perfect.

It means giving your brain a chance to shift into “rest mode.”

Tonight, try this instead:

✅ Put your phone away 30-60 minutes before bed.
✅ Read a physical book.
✅ Stretch.
✅ Take a hot shower.
✅ Or simply let your brain slow down.

It’s a small habit, but it’s a practical place to start if you’re looking to support better sleep and more consistent energy.

What’s one thing you do to wind down before bed?

👇 Let me know in the comments.